## A basic principle Start simple: more movement, more communication, hobbies that make you think, and, of course, good sleep. Now let's talk about nutrition because it affects our cognitive abilities as much as any of the factors above. ## A diet for improved mental performance Seafood is rich in fat, which is a source of Omega-3. Berries are an excellent and affordable source of antioxidants. They are used in the national cuisine of many countries. These include blueberries, cranberries, strawberries, and raspberries. It is enough to eat one hundred grams of berries every other day to support your brain with antioxidants. Green leafy vegetables are a good source of folate, vitamin K, and magnesium. Make it a rule to eat a good serving of green salad with quality olive oil and crispy nuts every day. This will provide you with not only the necessary trace elements but also healthy fats, which improve their digestibility. Add legumes like beans or chickpeas and whole grains to your diet to provide your body with B vitamins—and your diet will improve performance and brainpower! ## Vitamins to take for better concentration It is quite difficult to consume all the vitamins we need solely through food, which is why many people take supplements. For example, maybe you don’t like fish. You could opt to take quality Omega-3 supplements. Fish is a source of vitamin D, but it is not always enough. It is better to monitor its level with your doctor and maintain it with additional intake. Vitamins of the B group improve the blood supply to the brain, increasing the availability of oxygen—one of the main resources of the brain. B1 is a neuroprotective agent responsible for mental clarity and good memory, and B6 helps to achieve concentration. Other helpful vitamins include vitamin C, which slows down the degenerative processes of the brain, and vitamin K, which speeds up the processing of signals entering the brain. Beta-Carotene protects neurons from premature aging. Ginkgo biloba herbal extract acts on the blood vessels that feed the brain. Scientists have studied its effectiveness in improving cognitive performance. Short-term use up to 6 weeks can be effective in improving brain function. Reception increases mental performance, strengthens memory, and improves concentration. For maximum effect, it is recommended to take the extract in liquid form. ## What if you need a quick brain boost? Do you have an exam or important negotiations? You need extra concentration! Eat dark chocolate with almonds. Almonds contain vitamin E, a deficiency that is directly related to poor memory. Dark chocolate contains cocoa, which improves blood flow to the brain, and is rich in caffeine to promote concentration. Green tea is very rich in antioxidants and contains catechin, which improves blood flow and enhances mental performance, memory, and alertness. However, you should start drinking green tea a few days before when you need to feel its effect, as it has not only a tonic effect but also a diuretic one.